Red Lentil Dal Recipe

Red Lentil Dal Recipe
Staff Writer
Red Lentil Dal
Lindsay S. Nixon
Red Lentil Dal

Dals are essentially thick stews made with lentils and traditional Indian spices. On my web site, this is one of my most popular recipes. It’s been around the online block a few times and for good reason. It’s easy, delicious, and cheap. Make it once and it will never leave your regular rotation, I promise.

4
Servings
65
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/4  cup  water, plus more as needed
  • small onion, diced
  • cloves garlic, minced
  • 1  teaspoon  turmeric
  • 1  teaspoon  ground cumin
  • 1  teaspoon  paprika
  • 1  tablespoon  ground ginger
  • 1/2  cup  dried red lentils
  • 2  cups  vegetable broth
  • tomato, chopped, juices reserved*
  • 3  ounces  (about 5 tablespoons) tomato paste
  • 1  tablespoon  ground coriander
  • 2  teaspoons  garam masala
  • Salt and pepper, to taste
  • Cayenne, to taste

Directions

Add the water to a medium-sized pot and cook the onions and garlic until translucent. Add the turmeric, cumin, paprika, and ginger and cook for another 2 minutes, adding water if necessary to prevent sticking or burning.

Add the lentils, broth, tomato, tomato paste, and coriander, stirring to combine. Bring to a boil, then reduce heat to low and simmer for 15 minutes or until the lentils are cooked and orange-ish. Add the garam masala, stirring to combine, remove from heat, and let rest 5 minutes. Season with salt, pepper, and cayenne, to taste.

Nutritional Facts

Total Fat
2g
3%
Sugar
2g
2%
Saturated Fat
1g
4%
Cholesterol
6mg
2%
Carbohydrate, by difference
9g
7%
Protein
3g
7%
Vitamin A, RAE
56µg
8%
Vitamin C, total ascorbic acid
8mg
11%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
26mg
3%
Choline, total
2mg
0%
Fiber, total dietary
2g
8%
Folate, total
11µg
3%
Iron, Fe
2mg
11%
Magnesium, Mg
14mg
4%
Niacin
1mg
7%
Phosphorus, P
51mg
7%
Selenium, Se
2µg
4%
Sodium, Na
266mg
18%
Water
135g
5%
Zinc, Zn
1mg
13%

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.